6. Body scan

The purpose of this body scan mindfulness exercise is simply to notice your body. It is not necessarily about relaxing your body, however this may occur as a kind of side effect. It is simply about being aware of your body, in this present moment.

Usually, our response to bodily pain or discomfort is to distract ourselves or to try and numb the pain. In this exercise you will accept and notice with gentle curiosity your body in its comfort and discomfort.

Body scan mindfulness exercise

Sit or lie down in a comfortable position, making sure that you do not have any constriction. Loosen any tight clothing.

Starting with your feet, pay attention to the physical feelings in them: any pain, discomfort, coolness, warmth, tension, tightness, whatever. Simply pay attention to the physical feelings and sensations. Don’t judge them as good or bad, don’t try to change them, just be aware of them.

Then let your awareness drift gently and slowly back down your body, noticing any other places where there is pain, discomfort or tension and simply noticing this, until you awareness settles back at your feet.

Commence doing this exercise just for 5 minutes. It can be done sitting down in a chair or lying in bed. Over time, don’t worry about how long it takes – just allow yourself to pay attention to the sensations in your body. If, while doing this exercise, thoughts intrude, that’s okay – just notice the thoughts, notice yourself noticing the thoughts and gently guide your awareness back to your body.

Note: One variation on this is to focus on parts of your body that you don’t like – do this in front of a mirror, noticing your thoughts & feelings as you do the exercise.

We welcome donations and opportunities to work in partnership with individuals and organisations. Living Well is an initiative of Anglicare Southern Queensland. Supported by the Queensland Department of Justice and Attorney General and private donations.

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It’s not your fault. You’re not losing your mind. It’s ok to cry. The road to recovery is not necessarily clear but hey – you’ve travelled a road up until now that had no map or sign posts and you’ve made it this far.